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A-CityTraining & Development

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Home / Blog / Drills

Training drills

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Organized by skill level. Each drill lists the equipment you need — sign in to view the full step-by-step.

💪 Arm care & recovery

Protect the arm — care, mobility, and recovery work for every thrower.

SkillAll Pitching Fielding Baserunning Strength & conditioning General

LevelAll Beginner Intermediate Advanced

SportAll Baseball Softball

TagAll Showcase Prep Warm-up In-season Off-season At-home (no equipment)Arm care Mobility Posture Recovery

EquipmentAny Balls Weighted/plyo balls Bat Tee Glove/mitt Catcher's gear Batting helmet Net/screen Pitching machine Cones/markers Bases & home plate Mound/rubber Resistance band Weights Plyo box/step

Intermediate

Balance-Checkpoint Slide-Step Tempo Ladder
A five-rung progression that starts from a paused balance checkpoint and adds tempo one rung at a time, so pitchers cut their time to the plate without losing command or hitting a runner-holding delivery.
PitchingIn-seasonOff-seasonArm care

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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

Minor

Connection-Ball Hip-to-Shoulder Separation Velocity Drill

A connection-ball throwing series that keeps your arm tied to your trunk and trains hip-to-shoulder separation, so your body fires in the right order and your trunk slings the arm into more velocity.

PitchingWarm-upOff-seasonIn-seasonArm careMinor

Fastpitch Arm-Circle & Whip Velocity Progression

A four-stage windmill progression that builds pitch velocity the safe way - from the ground up - by training drive-leg power, a long stride, a relaxed full arm circle, and a late internal-rotation whip and snap at release.

PitchingSoftballIn-seasonOff-seasonArm careMinor

Fastpitch Windmill Snap-and-Drive Drill

A two-part fastpitch pitching drill that isolates an explosive wrist snap and a strong leg drive, then re-links them into one windmill delivery for faster, more accurate fastballs.

PitchingSoftballOff-seasonShowcase PrepArm careMinor

Football-Throw Curveball Spin Drill

Throw a small football to teach high-school pitchers tight, finger-led topspin and a clean curveball spin axis without yanking or twisting the wrist.

PitchingBaseballOff-seasonAt-home (no equipment)Arm care

Glove-Side Wall Stay-Closed Command Drill

A wall-feedback throwing drill that trains high school pitchers to keep the glove side firm and the front shoulder closed to the target, eliminating the early fly-open that causes arm-side and high misses.

PitchingBaseballIn-seasonOff-seasonAt-home (no equipment)Arm care

Long-Toss Arm-Strength Progression

A structured distance build-up that develops arm speed, extension, and durability — the stretch-out and pull-down work that carries over to mound velocity.

PitchingOff-seasonShowcase PrepArm careWarm-upMinor

Rapsodo Quadrant Bullpen: Hit Your Spots, Prove It

A Rapsodo bullpen that splits the strike zone into four quadrants, calls a target before every pitch, and uses the system's location plot to measure exactly how often you hit your spot.

PitchingShowcase PrepIn-seasonOff-seasonArm careMinor

Rotational Med-Ball Throw Velocity Sequencing Drill

A ballistic medicine-ball throwing series that teaches your hips and core to fire before your arm, building the rotational power and ground-up sequencing that carries straight over to fastball velocity.

PitchingOff-seasonWarm-upArm careMinor

Step-Back Hip-Lead Separation Throw Drill

A controlled, low-volume throwing drill that teaches you to lead with your hips and let your shoulders lag behind — building the hip-shoulder separation and proximal-to-distal sequencing that turns leg drive into easy velocity and sharper command.

PitchingOff-seasonIn-seasonArm careMinor